Leaner Meat, Less Oil Keeps Fat Count Down

Enjoying a rich, beefy stew and sticking to a diet low in saturated fat are not mutually exclusive.

This recipe for Beef Tips in Red Wine Sauce gets just 21 percent of its calories from fat, but the ragout has a meaty, delicious flavor. Chunks of lean beef simmer in a sauce made of red wine, onions and broth. Tender noodles, added at the last moment, provide the perfect “bed” for the meat and rich sauce.

Three cooking techniques make this stew lower in fat. First, it uses a little bit of good-quality, lean meat instead of plenty of inexpensive, generally fatty meat.

Second, the stew uses a minimum of oil for browning the meat - just 2 teaspoons of olive oil, which is low in saturated fat. For even browning, start with a heavy, nonstick skillet and make sure the cubes of meat aren’t crowded in the pan.

Third, the protein-rich meat is balanced by plenty of carbohydrates, including onions, mushrooms and noodles. This ensures that the meal contains a healthful mix of nutrients from a variety of foods.

Beef Tips in Red Wine Sauce

2 cups cubed beef sirloin, trimmed of all visible fat

2 teaspoons olive oil

1 medium yellow onion, chopped (about 1 cup)

2 cups sliced mushrooms

1 clove garlic, crushed through a press

1 tablespoon flour

1/2 teaspoon dried thyme leaves

1/4 teaspoon freshly ground black pepper

1/8 teaspoon nutmeg

1/2 cup dry red wine, such as cabernet sauvignon

1 cups canned beef broth

3 cups cooked extra-wide egg noodles

2 tablespoons chopped fresh parsley

Brown the beef cubes in the olive oil in a 12-inch nonstick skillet set over medium heat. Turn the cubes frequently to ensure even browning on all sides.

Add the onions and cook 2 to 3 minutes longer, or until fragrant. Add the mushrooms and garlic and reduce heat to medium low; cook, stirring occasionally, for 4 to 5 minutes longer, or until mushrooms are brown.

Combine the flour, thyme leaves, black pepper and nutmeg in a small dish. Sprinkle the flour mixture evenly over the meat and mushroom mixture, stirring well. Allow the flour mixture to “toast” in the pan, without burning, for 30 seconds to 1 minute.

Add the red wine and beef broth and stir until the liquid comes to a boil and thickens very slightly. Reduce heat to low, cover loosely, and simmer for 20 minutes. The sauce will continue to thicken as water evaporates during cooking. If the sauce becomes too thick, add a few tablespoons of water or beef broth.

While the meat is cooking, cook the noodles according to package directions. When tender, stir the noodles and parsley into the beef mixture and heat through.

Yield: 4 (1-cup) servings.

Nutrition information per serving: 373 calories, 8.5 grams fat (21 percent fat calories), 32 grams protein, 35 grams carbohydrate, 94 milligrams cholesterol, 373 milligrams sodium.

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